16/07/18 – 22/07/18

Monday 16

WOD 1

Bench Press

3 – 3 – 3 – 3 – 3 – 3

*Build to your heaviest 3 reps

WOD 2

21 – 15 – 9

Hand Release Push Ups

Pull Ups

Ab Mat Sit Ups

*8min Time Cap

Tuesday 17

WOD 1

Deadlifts

5 – 5 – 5 – 5 – 5

*Build to your heaviest 5 reps

WOD 2

1 – 10

Deadlift 75/52kg

DB squats 22.5/15kg

*12min Time Cap

Wednesday 18

WODΒ 

REBOUND CHIPPER

25 Cal Row/Ski/Bike

25 Wall Balls 9/7kg

25 Burpee Box Jump Overs 24/20″

50 TTB

*20min Time Cap

**Go down all the exercises, then, once all 50 TTB have been completed, work your way back up

Thursday 19

WOD 1

Hang Snatch

8 – 8 – 8 – 8 – 8

*Find a weight you can do 8 reps with and do ALL 5 sets with the same weight

WOD 2

AMRAP 7

10 OH Squats 35/25kg

10 Chest to Bar

Friday 20

WOD 1

CrossFit Benchmark

Diane

21 – 15 – 9

Deadlift 102.5/70kg

HSPU

WOD 2

EMOM 10

Min 1: Plank 45s

Min 2: V-Up 30s

Min 3: Hollow Rocks 30s

Min 4: Wipers 30s

Min 5: Bicycle Crunch 30s

Saturday 21

WOD 1

21 – 18 – 15 – 12 – 9

Cals Row/Bike/Ski

DU

Box Jumps 20/24″

*15min Time Cap

WOD 2

21 – 18 – 15 – 12 – 9

DB Snatch 22.5/15kg

Burpees

*15min Time Cap

Sunday 22

REST DAY

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